“3 Different Lifts…”

Couldn’t Be Happier With How “Snatch Week” Kicked Off!!!

And Yes… We Are Literally Snatching Every Day This Week… Maybe Not Saturday… And 2 Days Next Week…

Hook Grip! Hook Grip!! Hook Grip!!! I Know It Hurts… But It’s The Safest & Most Efficient Way To “Pull” On That BarBell…

 

I Ordered 24 Rolls Of Lift Genie Olympic WeightLifting Tape Last Week & The Order Came In Last Saturday… Tape Up Those Thumbs!!! $6.00 A Roll @ The Station…

3 Different Lifts Today… Hopefully Strung Together In BIG Complexes…

Same Weights/Percentages As Monday…

Today… One Of The Lifts Will Be HANG Power Snatches…

Yesterday (Monday) During The Warm Up… You Performed Hang Power Snatches With All The WOD Percentages That Were To Be Used For Power Snatches… So You Know You CAN Do It…

But Now… You Also Have To Be Able To OverHead Squat Those Weights/Percentages…

Ideally… You Want To Go “Un-Broken” On All The BarBell Work… But If You Need To Break It Up… That’s Fine… If You Break During The Hang Power Snatches… Just Make Sure You Begin @ The Hang Position For The Remaining Reps… If You Break During The OverHead Squats… How You Start The Remaining Reps Is Up To You… Don’t Know What I Mean?!?! Good… Don’t Worry About It… Just Power Snatch It OverHead & Continue On With Your OverHead Squats… If You Do Know What I’m Talking About… The Answer Is Yes… You Can!!!

And… NO TWISTING & TURNING WITH THE BARBELL!!!

Here’s A Pic… But There’s Also A Video In The “Comments” Section Of FaceBook…

This Is One Of My Pet Peeves!!! Before You Lift The BarBell… KNOW THE LIFTS YOU ARE SUPPOSED TO PERFORM & HOW MANY REPS OF EACH OF THE LIFTS ARE REQUIRED!!! If You’re Not Facing The WhiteBoard… Grab A Piece Of Chalk & Write It On The Pull Up Rig In Front Of You… This Is For Your Safety & The Safety Of Others!!!

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Ring Dips… Rx’d: M&F… MOD: P-Bar Dips Or BarBell Push Ups Or Coaches Choice…***

20 Min TIME CAP!!!

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For Time:

800 Meter Run

1 Power Snatch + 9 Hang Power Snatches + 5 OverHead Squats @ 60% of your 1 Rep Max 

15 Ring Dips

1 Power Snatch + 7 Hang Power Snatches + 4 OverHead Squats @ 65% of your 1 Rep Max

12 Ring Dips

200 Meter Run

1 Power Snatch + 5 Hang Power Snatches + 3 OverHead Squats @ 70% of your 1 Rep Max 

9 Ring Dips 

200 Meter Run

1 Power Snatch + 3 Hang Power Snatches + 2 OverHead Squats @ 75% of your 1 Rep Max 

6 Ring Dips

1 Power Snatch + Hang Power Snatch + 1 OverHead Squat @ 80% of your 1 Rep Max 

3 Ring Dips

800 Meter Run… TIME!!!

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3…2…1…GO!!!

Mando

11.18.2019 WOD & Scores…